Bench Press
Work up to 80% of your 1 rep max.
Complete 8 sets of 2 @ 80+%
Add 5-10lb from last weeks weight.
Same weight across all sets.

Metcon
Amrap for 16 minutes
9 Walking Lunges
6 "T" Hand Release Push Ups
3 Strict Pull Ups
1 Man Maker (35/25)

Rx+ Weight Vest

Squat Clean and Jerk
Work Up to 85% of your 1 rep max.
Then complete 8 sets of 1 @ 85+ %
Add 5-10lbs from last weeks weight.
Use the same weight across all sets.

Metcon
For time
35 Double Under's
10 Hang Power Cleans (95/65, Rx+115/75)
10 Thrusters

35 Double Under's
10 Hang Power Cleans
8 Thrusters

35 Double Under's
10 Hang Power Cleans
6 Thrusters

35 Double Under's
10 Hang Power Cleans
4 Thrusters

35 Double Under's
10 Hang Power Cleans
2 Thrusters

Partner WOD
For total time
20 Alt. rounds of
6 KB Goblet Squats (55/35, Rx+70/55)
5 KB Facing Burpees over the KB

Then

100 Pull Ups
150 Sit Ups
*Partition reps anyway

Snatch Pull
3 sets of 2 Snatch Pulls
Work up to 110% of you 1 rep max Snatch. Use the same weight for all sets.

Snatch
Work up to 80% of your 1 rep max.
Then complete 8 sets of 1. Use the same weight for all 8 sets.

Metcon
4 rounds for time
3 Wall Climbs
16 Alt. DB Snatch (50/35)
16 Box Jump Overs (24"20")
60ft DB Overhead Walking Lunge
(Down/Back the width of turf)
*20 min cap

Partner Cardio
Amrap for 15 minutes
10 Synchronized Burpees
800m Row (switch every 400m)
10 Synchronized Burpees
800m Ski (switch every 400m)

Partner Metcon
For time
80 Wallball Shots (20/14)
80 Ring Rows
80 Bike Cals

60 Wallball Shots
60 Ring Rows
60 Bike Cals

40 Wallball Shots
40 Ring Rows
40 Bike Cals

Core
1 Max Plank Hold for time
4 minute Cap

Back Squat
Work up to 80% of your 1 rep max.
Then complete 8 sets of 1. Use the same weight for all 8 sets.

Metcon
5 rounds of
In 2 minutes complete
10 Deadlifts (135/95, Rx+165/115)
6 Hang Power Cleans
Max Bike cals with time remaining
Rest 1 minute between rounds

Bench Press
Work up to 80% of your 1 rep max.
Then complete 8 sets of 2. Use the same weight for all 8 sets.

Metcon
Amrap for 15 minutes
50 Sit Ups
40 "T" Hand Release Push Ups
30 Strict Pull Ups
10 Man Makers (35/25)

Core
Emom for 6 minutes
Min 1: 45 seconds of Plank Reaches
Min 2: 45 seconds of Flutter Kicks

Squat Clean and Jerk
Work up to 80-85% of your 1 rep Max.
Then complete 8 sets of 1. Use the same weight for all 8 sets.

Metcon
For time
50-40-30-20-10
Double Under's
2-4-6-8-10
Lateral Facing Burpees over the Bar
10-8-6-4-2
Push Jerks (95/65, Rx+135/85)

Partner Workout
Amrap for 24 minutes
10 Sled Sprints the Length of Turf Down and Back. (Switch every D/B)
50 DB Box Step Overs (35/25, 20"/20")
75 Wallball Shots
50 Strict Pull Ups
75 KBS (55/35)

Snatch
Take 15-20 minutes to establish a challenging Squat Snatch.

Three Wise Men Tribute
Score For Reps, 3 Rounds
“Jeremy”
Complete as many rounds and reps as possible in 4 minutes of:
5 Hang Squat Snatch (Elite = 185/125 lbs, RX = 135/95 lbs, Scaled = 95/65 lbs)
10 Burpees Over the Barbell

Rest 2 minutes, and then…

“Ben”
Complete as many rounds and reps as possible in 4 minutes of:
10 Power Cleans (Elite = 185/125 lbs, RX = 135/95 lbs, Scaled = 95/65 lbs)
20 Pull-Ups

Rest 2 minutes, and then…

“Beau”
Complete as many rounds and reps as possible in 4 minutes of:
15 Box Jump-Overs (Elite & RX = 24”/20”; Scaled – 24”/20” Step-Overs Allowed)
30 Wall Ball Shots (Elite & RX = 20/14 lbs; Scaled – 14/8 lbs)